Oly Cycle Week 12/13


CrossFit Newtown – CrossFit

5 spots left for the Holiday Hopper. At this point, we will let more males join if we don’t have any additional females. Please let a staff member know if you are interested.

Floater WOD for the Holiday Hopper:

“Santa’s Sleigh”

3 Minute Max Calorie Row
30 Med Ball Slam Buy-In
Use remaining time to row max calories.

50/35
40-44 and Teenage 40/25
45-49 35/20
50+ 25/15

Snatch (50×1 60×1 70×1 80×1 85×1 90-93%x1x1 or 1,1,1,1,1)

The last set you are to hit someting between 90-93% for 1 rep.

Metcon (AMRAP – Reps)

5 Min AMRAP

Rest 2 minutes (Continue where you left you)

5 Min AMRAP

20 Db or KB Snatch 53/35 – 70/53

20 Burpees

20 Toes to Bar

Core Work

Weighted Planks

4×45:1:00

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